Looking for the healthiest types of rice? One option is brown rice, which packs more fiber and minerals than its refined counterpart. A 3.5-ounce serving of cooked brown rice provides 112 calories, 2.3 grams of protein, and 23.5 grams of carbs, including 1.8 grams of fiber, reports My Food Data. Cooked white rice, by comparison, boasts 130 calories, 2.7 grams of protein, and 28 grams of carbs, including 0.4 grams of fiber, per 3.5 ounces. Brown rice, however, is significantly higher in magnesium, potassium, phosphorus, manganese, and heart-healthy fats.
Generally, white rice is the least nutritious option because it has the bran and germ removed during processing. Therefore, it's lower in fiber, B-complex vitamins, and other nutrients compared to whole rice, said dietician Lauren Harris-Pincus in an interview with Women's Health. Brown rice, on the other hand, contains all three parts of the kernel. This means it's higher in fiber and other beneficial compounds, as well as "more filling and satisfying" than its white counterpart, explains Harris-Pincus.
Some types of rice are even healthier, notes dietitian Marisa Moore (via Women's Health). Plus, you can use them in a multitude of recipes without compromising on flavor.
Black rice is loaded with anthocyanins
With its rich color and nutty taste, black rice will turn your meals into a feast. Centuries ago, this superfood was reserved for the wealthy, but nowadays it's widely available in grocery stores. Also known as the...
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